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Snatch from Blocks being performed with proper form
Snatch from Blocks demonstration video — proper form for the full movement.

How to do a Snatch from Blocks

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
2,754
Popularity Rank
1849th
Difficulty
Advanced
Quads Strength
31 mSCORE 218th
Equipment Required

Workouts with Snatch from Blocks

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    Triceps, Trapezius, Shoulders, Lower Back, Hamstrings, Glutes, Forearms, Calves

    Instructions for Proper Form

    Focuses on the snatch technique from an elevated starting position, reducing the lift's range and emphasizing the explosive phase. Ideal for improving form, power, and speed in the snatch.

    1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on blocks just below knee height.
    2. Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand wide grip.
    3. Extend your legs to raise the barbell and once it passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
    4. Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and dropping into a squat underneath the bar.
    5. Stand upright before Lowering the barbell to the starting position.

    Alternatives & Variations to Snatch from Blocks

    Filter By

    1. 1. Back Squat

      Photo of Back Squat being performed
      99.3 mSCORESWAPPED 10 TIMES

      Back Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.

    2. 2. Snatch

      Photo of Snatch being performed
      79.9 mSCORESWAPPED 9 TIMES

      A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

    3. 3. Front Squat

      Photo of Front Squat being performed
      93.4 mSCORESWAPPED 8 TIMES

      Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

    4. 4. Overhead Squat

      Photo of Overhead Squat being performed
      80.3 mSCORESWAPPED 4 TIMES

      Strengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.

    5. 5. Olympic Squat

      Photo of Olympic Squat being performed
      60.3 mSCORESWAPPED 4 TIMES

      The Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.

    6. 6. Push Jerk

      Photo of Push Jerk being performed
      47 mSCORESWAPPED 4 TIMES

      Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.

    7. 7. Clean High Pull

      Photo of Clean High Pull being performed
      81.7 mSCORESWAPPED 3 TIMES

      Specifically targets the traps, shoulders, and legs by executing a high pull with the barbell to chest level, maintaining high elbows after performing the clean. This exercise is crucial for developing explosive power and enhancing the transition phase in Olympic lifting. It also significantly improves grip strength and the ability to generate force through the legs and hips, contributing to better performance in all forms of lifting.

    8. 8. Split Jerk

      Photo of Split Jerk being performed
      75.7 mSCORESWAPPED 3 TIMES

      Enhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.

    9. 9. Dumbbell Squat

      Photo of Dumbbell Squat being performed
      94.1 mSCORESWAPPED 3 TIMES

      Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.

    10. 10. Hang Snatch

      Photo of Hang Snatch being performed
      76.5 mSCORESWAPPED 3 TIMES

      Targets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.